HIGH PROTEIN MARRY ME CHICKEN SOUP If you love incredible, high protein soups that are so good, you’ve got to try my marry me chicken soup. I used my Kaizen pasta to keep this lowcarb, but you can use any pasta you prefer. Right now code BF24 saves you 25% on my @Kaizen Food Company pasta if you order on the site. Its also available right here on tiktok shop! This is a simple one pot dish and comes out SO good and is INSANELY easy to make. Here is how I made it: 1.Finely dice a large yellow onion. 2.Bring a large pot to low-medium heat, add 2tbsp olive oil, add the diced onion and sauté until translucent (a couple mins). Add a few pinches salt, fresh cracked pepper, 1.5 tbsp oregano, and mix using a spatula. 3.Bring the pot to medium heat and add 1 lb diced seasoned chicken. To season the chicken, grab 1lb diced chicken and season with a couple pinches salt & pepper, 1 tbsp paprika, 1 tbsp oregano, 1 tbsp garlic powder. Mix well. 4.Add 3-4 minced garlic cloves, mix well, and let the chicken brown up, mixing regularly for about 8 minutes. 5.Add 1/2 cup of diced marinated sundried tomatos (the one I use is marinated in olive oil), 3 tbsp tomato paste, 1 tbsp paprika, and mix well for about 1-2 mins. 6.Add 1 cup of cream, 32-40oz bone broth, cover, and bring to a simmer, this should take about 6-10 mins. 7.Finally, add your pasta of choice and cook for the time according to it’s packaging instructions. I used my kaizen radiatori lowcarb pasta (its keto pasta and high protein with 20g protein a serving), and cooked the pasta for 5 mins total. 8.2 minutes before the pasta is done, add 2 large handfuls of spinach (about 3-4 oz) and a small handful fresh basil. 9.Mix well, taste, and adjust. This is best served right away. Serve in bowls and optionally top with shredded parmesan cheese, more fresh basil, and chili flakes. If prepping this in advance, its best to leave the pasta out and add when reheating. ENJOY. . . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyfoodshare #healthyrecipes #ketopasta #souprecipe

Moroccan Chicken Sheet Pan Dinner . Full recipe below! And if you want to preorder my upcoming cookbook with 100+ recipes, check out my site - link is in my bio! . For now, if you want an INCREDIBLE Moroccan-inspired Chicken dinner idea, you’ve got to try this. Topped with the creamy greek yogurt sauce this is so easy and so good! I used butternut squash instead of potatos to keep this lower carb, but you can use regular or sweet potato. . Here is how I made it: .
1.Prep the Chicken – Add 2lbs chicken to a bowl. Drizzle with 1 tbsp olive oil, a couple pinches of salt and season with 1 tbsp ground cinnamon, 1 tsp turmeric, 2 tsp ground cumin, fresh cracked black pepper, ½ tsp grated ginger. Mix well, then add to a sheet pan lined with parchment paper. . 2.Next, prep your veggies. I peeled and cut 2 medium carrots in half moon, quartered 1 red onion, and cubed up 1 small butternut squash. Add these to the sheet pan along with the chicken, drizzle with olive oil. . 3.Pop this into the oven at 410F for 35-40 minutes. . 4.While that’s going, make the sauce. In a jar, combine 4 tbsp olive oil, the zest and juice of 1 lemon, ¼ cup Greek yogurt, ¼ tsp cumin, a pinch of salt, 2 tsp apple cider vinegar, and 1 tsp honey. Shake or blend, then add 2 tbsp chopped cilantro and ¼ cup chopped mint. Taste and adjust. . 5.Remove sheet pan from the oven, add spoonfuls of the yogurt sauce, some finely diced persian cucumber, some crushed walnuts or pistachios, some fresh chopped mint, and enjoy. You can also serve this with regular rice, quinoa, or if you’re lowcarb, my high protein kaizen rice. If you make it, be sure to let me know on SHREDHAPPENS. . ENJOY . . . #lowcarb #lowcarbrecipes #healthyrecipes #ketorecipes #keto #goodmoodfood #healthyfoodshare #chickenrecipes #mediterraneanfood

CHIPOTLE GARLIC STEAK BITES . These steak bites are an absolute dream -super easy to make, ridiculously good, and great on top of salad or regular rice (or if you’re high protein / lowcarb my Kaizen lowcarb rice), cauliflower rice, or as is. . Here is how I made it: . 1.Grab 1lb of your favorite cut of steak - ribeye, strip, filet, hangar, or skirt would be great here. Dab down with a paper towel and cut into bite size pieces. . 2.Add 1 tsp dijon mustard, a couple generous pinches salt, fresh cracked pepper, 1 tsp chipotle powder, 1/2 tbsp Chile lime seasoning. Give it a really good mix and ideally let this sit for at least 30 minutes to 2 hours so soak up those flavors. . 3.While thats going, thinly slice 3 large cloves of garlic and bring 1 to 2 tbsp butter to room temp. . 4.Bring a stainless steel or cast iron pan to medium heat, add 1 tbsp avocado oil, and let the oil get nice and hot. . 5.Carefully add the steak bites in, allowing some space in between them. These cook up really fast, about 1.5-2 minutes max on each side. and since the oil is hot, they’re going to get nice and crusty on the outside but super soft on the inside. . 6.Remove the steak from the pan, saving all the drippings at the bottom, these are important for the next step! . 7.Bring pan to medium heat, add the 3 thinly sliced garlic cloves and 1/2 tsp chili flakes and let brown for about 60 seconds, then add 1-2 tbsp butter, and mix around, scraping the bottom of the pan while it melts - this is where all the flavor is! Lastly, add 1 tbsp worstershire sauce and mix for 15-20 seconds, then pour over the steak bites and serve! You can top with fresh parsley, sesame seeds, and a small dash of chili lime seasoning, too. . Again, you can have these as is, with any kind of rice (white rice, cauliflower rice, or my kaizen lowcarb rice), or with some veggies or over a salad. . If you make it, be sure to let me know on SHREDHAPPENS . ENJOY . . . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #steakdinner #healthyrecipes #goodmoodfood #healthyrecipes #whatsonmyplate

HIGH PROTEIN TACO DIP . Cottage cheese is having its moment and in my view, it is so well deserved. This dip is such a great way to use it to make something thats so easy, so good, and packed with protein. . Here is how I made it: . 1.In a small food processor, process 1 16-oz tub of of your favorite cottage cheese with 1 small shallot, 2 tbsp taco seasoning, 1/2 tbsp onion powder, and fresh cracked pepper. Process really well until silky smooth. Set aside . 2.Bring a pan to medium heat, drizzle 1 tbsp avocado oil, add 1/2lb ground beef, 1 tbsp taco seasoning, a small pinch of salt. Mince it well while cooking all the way through, about 10 mins. Again, the key here is to mince this really well. . 3.Grab an oven safe dish or small remains . Add 3-4 tablespoons of the processed cottage cheese mixture at the base, top with 1 2 tbsp of shredded cheese, add 3-4 tbsp of the minced ground beef, then top with sliced jalapeños and a little more cheese. . 4.Pop into the oven or air fryer at 400F for about 8-10 mins. . 5.Remove, then top with anything else you want (guac, sour cream, pico, you name it!), use your favorite vessel as a dipper, and enjoy. Lowcarb chips or @realphatfoods lowcarb crackers would be a great vessel. . If you try it, be sure to let me know on SHREDHAPPENS what you think! . . ENJOY. . . . #lowcarb #lowcarbrecipes #ketorecipes #keto #cottagecheese #healthyrecipes #goodmoodfood #healthyfoodshare

🥒HIGH PROTEIN CHICKEN SALAD CUCUMBER ROLLS. . If you are tight on time but still want to eat a ridiculously good high protein meal, checkout this chicken salad. I ate it as cucumber rolls and these were amazing. . Here is how to make it: 1. Start with 1lb of cooked, shredded chicken (I just shredded 4 cooked chicken breasts, but rotisserie works too). Shred with two forks or thinly dice it up. 2. Finely dice 1/2 a red onion and soak it in 2 cups of water for 10 minutes to mellow the flavor, then drain and add to a bowl. 3. Chop a handful of fresh cilantro, cube 1 avocado, and toss both into the bowl. 4. For the dressing, blend together: 5 tbsp cottage cheese, 3 tbsp mayo, 1 tbsp onion powder, juice of 3 limes, a handful of cilantro, a generous couple pinches salt, and pepper. Taste and adjust seasoning. 5. You can eat this on its own, in bread, a lettuce wrap—or roll it up in cucumbers like I did. Here is how to roll it up: 6. Thinly slice a large English cucumber using a peeler. 7. Lay the slices on parchment paper, slightly overlapping by about 1/3. 8. Pat the cucumber dry with a paper towel. 9. Spread 2 tbsp of whipped cream cheese over the cucumbers. 10. Add 4oz of the chicken mix at the bottom, leaving space on all sides. Top with some onion and avocado slices. 11. Roll it up tight—start from the bottom, fold over the toppings, and continue to roll carefully, pressing down to pack it nice and tight. 12. Slice the roll with a sharp knife, then top with everything bagel seasoning and chipotle hot sauce. If you make it, be sure to let me know what you think on SHREDHAPPENS . . . . . #lowcarb #lowcarbrecipes #chickensalad #keto #ketorecipes #healthyrecipes #goodmoodfood #healthyfoodshare #whatsonmyplate

HIGH PROTEIN CHICKEN CAESAR SALAD PASTA Today we are making a HIGH PROTEIN, LOWCARB chicken Caesar pasta salad that is unbelievably good and packs 42g protein a serving. I used my @Kaizen Food Company high protein, low carb pasta for this, but you can use any high protein pasta you prefer. Kaizen pasta has 20g protein a serving with just 6 net carbs - thats 85% fewer carbs & 3x the protein of regular pasta! Here is how I made it: 1.Let’s start with the chicken: Add 1lb chicken thighs to a bowl. Drizzle with 1tbsp avocado oil & the juice of 1 lemon. Season with 1 tbsp smoked paprika, 1 tsp oregano, 1 tsp onion powder, and 1/2 tsp chili flakes. Mix well, then place the onto a baking sheet lined with parchment paper. Roast for 35-38mins at 425F. Remove, then dice up into cubes. . 2.While that’s going, the Caesar dressing. Grab a mixing bowl. Add 3 tbsp avocado oil mayo, 3 tbsp thick plain greek yogurt, 1 tbsp dijon mustard, 1.5 tbsp apple cider vinegar, juice of 1 large lemon, 1 finely minced garlic clove, 3 finely diced anchovy filets (optional but so good), a couple pinches salt, lots of fresh cracked pepper, and 1/4 cup shredded parmesan cheese. Mix really well, taste & adjust. If the dressing is too thick, you can always thin it out with more lemon juice or a tbsp or so of water, as I do. . 3.Next, finely chop up 2 romaine lettuce. . 4.And finally, cook your protein pasta. To keep this high protein and lowcarb, I used 8oz of my Kaizen high protein lowcarb pasta, but feel free to use whatever pasta you prefer. . 5.Finally, assemble. I placed the cooked diced chicken at the base of a large jar, added the chopped lettuce, topped with the Kaizen pasta, and flipped it onto a serving dish. . 6.Top the pasta with the dressing and more finely shredded parmesan cheese to your liking! . You can find Kaizen right here on tiktok shop. . ENJOY! . . . #lowcarb #lowcarbrecipes #ketorecipes #keto #lowcarbpasta #healthyrecipes #proteinrecipes #goodmoodfood #salads

Can you believe this soup has 75 grams of protein? You can easily divide this into 3, 4, or 5 servings. For 4 super filling servings, it has 200 calories and 19g protein per serving. Instead of using cream, I went with cottage cheese to pack in that creamy texture and a protein boost, and added bone broth for another 20g protein. Besides protein, you can sneak in a ton of veggies. I promise, you don’t taste the cottage cheese. Here is how I made it: 1️⃣ Preheat your oven to 410°F.
2️⃣ Cut 1 large butternut squash (or 2 honey nut squash like I did) in half and scoop out the seeds. Carefully score the flesh with a knife to help it cook evenly and soak up all those spices. Place it on a large baking tray.
3️⃣ Add 1 large red onion, cut into eighths, to the tray.
4️⃣ Grab 12-14 mini red peppers (or 2 red bell peppers), slice in half, remove seeds, and add to the tray.
5️⃣ Drizzle or spray 1 tbsp oil, 1 tbsp onion powder, 1 tbsp thyme, and 1 tbsp smoked paprika over the veggies.
6️⃣ Slice the top off an onion bulb, drizzle with 1 tbsp olive oil, wrap in foil or parchment, and add to the tray. Roast everything at 410°F for 45-50 minutes.
7️⃣ Once roasted, scoop the squash away from the skin, then toss it in a blender with the roasted onion and peppers. Squeeze out the garlic from the bulb and add that in too.
8️⃣ Pour in 17 oz bone broth (chicken, veggie, or beef—your choice) and 3.5 servings of cottage cheese (around 3/4 of a tub).
9️⃣ Blend until it’s super creamy and smooth.
🔟 Serve it up hot or save for later! For that extra touch, I like to top mine with 1/2 tbsp cream, a drizzle of chipotle hot sauce, red pepper flakes, and some fresh herbs like cilantro or parsley. 🌿 If you make it, let me know what you think on @shredhappens. ENJOY! 🙌 . . . #lowcarb #lowcarbrecipes #soupseason #souprecipe #healthyrecipes #goodmoodfood #healthyfoodshare #whatsonmyplate #proteinrecipes

💥CHILE LIME CHIPOTLE CHICKEN This is the secret to making some of the easiest, best chicken right in your home oven. The spices come together incredibly well and the chicken come out so juicy, so flavorful, and it makes for easy meals all week long. You can make high protein bowls, tacos, quesadillas, or just pair the chicken with your favorite air fried veggies. Here is how to make it: 1 Start with 2.5 lbs boneless chicken thighs. Trim off any excess fat to the extent you’d like and place inside a large bowl. 2 Season the chicken with a few generous pinches of salt & pepper, 1 tbsp paprika, 1 tbsp Aleppo pepper or chili flakes of choice, 1 tbsp garlic powder, 1/2 tbsp chipotle powder, 1/2 tsp coriander, 1/4 tsp cayenne pepper. We’ll also add 2 tbsp fresh cilantro, 1 tbsp olive oil, 2 tbsp yogurt, and juice of 1 large lime to add a lot more flavor and tenderize the chicken. 3 Mix it super well, then thinly slice 1/2 large red onion and mix it in with the chicken. You ideally let this marinate for 2-4 hrs but if you want to make it right away, you can. 4 When you’re ready to make it, remove the chicken from the fridge and let it come up to room temp before placing it in the oven, about 30 mins. Then preheat your oven to 425F. Pack the marinated chicken tightly inside a loaf pan (my size is roughly 8.5x4.5x2.5). Place in the oven for 50-55 mins at 425F. 5 Remove the chicken from the oven, tilt the pan over a glass bowl or container to pour out the excess juices. I like to pour this over the chicken before serving, or even use it as a broth or base for soups. 6 Flip the pan over a cutting board and cut the chicken into strips, cubes, or whatever shape you like. 7 Then serve it however way you wish. I made an amazing high protein lowcarb chicken and rice bowl with 53g protein with my @Kaizen Food Company lowcarb rice, baby kale, avocado, fresh cilantro, and a garlicky white sauce and it was SO Good. . ENJOY! . . . . #lowcarb #chickenrecipes #keto #ketorecipes #lowcarbrecipes #chickenshawarma #healthyrecipes

Is this the best the best in world?? 🇲🇽Guacamole. Im on a mission to recreate the world’s best sauces, dips, and spreads. And guacamole is without question high on the list. I like my guac fairly chunky, and omitted tomato which are typically in traditional guac. Feel free to include them, or make any modifications as you wish, but I love this particular version. Another key thing is I like my guac on the colder side, so temperature is key. Make sure you use cold avocados out of the fridge. . This is perfect with chips or any crunchy vessel, as a spread on any sandwich, or on top of any protein or meal. . Ingredients: ✅3 large avocados ✅1 large handful fresh cilantro (1/3 cup finely chopped) ✅1/2 large red onion, finely diced ✅1 jalapeno, finely diced ✅ 2 garlic cloves, minced ✅The juice of 1 lime ✅1/2 tsp cumin ✅2 generous pinches of salt Here is how to make it: 1.I prefer cold avocados and veggies out of the fridge for this, so make sure you store them in the fridge for at least 2 hours prior to starting the recipe. . 2.We’ll start by finely chopping 1 large handful of fresh cilantro, which should yield you about 1/3 cup. Add it to a board or large bowl. . 3.To the cilantro, add 1/2 a large red onion super finely diced, 1 finely diced jalapeño pepper, and 2 freshly minced garlic cloves. If you like it on the less spicy side, feel free to remove the jalapeño seeds. Add the onion, garlic, and jalapeño to the cilantro. . 4.Cut 3 large avocados, remove the pit, remove the skin, and add to the rest of the ingredients. . 5.Squeeze the juice of 1 small lime. . 6.Add 1/2 tsp cumin, a couple generous pinches of salt, then mash using your utensil of choice. I like my guac on the chunkier side, so I dont mash it too much, but feel free to mash and mix to your right level of consistency. . 7.Serve right away, or set in the fridge for 1-2 hours to serve chilled. Enjoy with your favorite vessel. . ENJOY! . . . #lowcarb #lowcarbrecipes #guac #sauces #keto #ketorecipes #healthyrecipes #goodmoodfood #healthyfoodshare #whatsonmyplate #spreads

Need a great breakfast to keep you full and satisted all day?? . This is one of those simple breakfasts that will keep you on track with your fitness goals all day. The protein and healthy fats will keep you satiated and less hungry throughout the day. Plus, if losing weight is your thing, Ive had a variation of those breakfast almost everyday during my 100lb weight loss journey. . Its super easy and its so good… but as always, adjust to your liking however way you wish! . Here is how I made it: . 1.Start by making your scrambled eggs. I love this method. Just whisk together however many eggs you’d like. Add them to a COLD pan with 1 tbsp of butter or oil. Bring the pan to low-medium heat, and bring back and forth with a spatula. Trust me, the patience here will pay off! . 2.When the eggs look almost done, turn off the heat, as the eggs will continue to cook with their own heat. Add a pinch of salt and fresh cracked pepper. . 3.Grab a bowl and spread a serving of cottage cheese at the bottom of the bowl. Add the eggs on top. . 4.Slice half an avocado (65g or so) and add to the bowl. . 5.Finally, add some lower calorie flavorful additions. I like to add finely diced red onions and jalapeños. You can also add fresh herbs like cilantro or basil and hot sauce or sriracha. . 6.Top with some Chile lime seasoning and everything bagel seasoning. . If you try it, be sure to let me know what you think on SHREDHAPPENS . ENJOY! . . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipes #healthyfoodshare #whatsonmyplate #goodmoodfood #breakfastideas #cottagecheese